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(on Wikipedia)

This is the state attained through fasting or with a zero or near-zero carbohydrate and sugar diet, particularly with a carnivore diet of fatty meat.

• Dehydration

  • Particularly Biltong

If you are on a ketogenic diet, Making your own Electrolyte / Energy Drink may be important; I don't know.

• The Ketogenic Edge Cookbook: A Training Manual for Low-Carb, Ketogenic, and Paleo Cuisine - Primal Edge Health
• https://www.ruled.me/ketogenic-diet-low-carb-cheat-sheet/

• Remember that a keto diet isn't about high protein, but a balance between protein, fats and oils! Too much protein is a bad thing!

  • Pair high protein items with high fat. (I'm not sure why, this might be a food combination issue)
• TODO - more fully absorb this: https://www.healthline.com/nutrition/ketogenic-diet-foods

• https://www.healthline.com/nutrition/shirataki-noodles-101

  • MUST be prepared correctly!
• https://www.ruled.me/comprehensive-guide-fat-bombs/

Food notes ∞

Note that you can have too much protein on a ketogenic diet! Fats are important, and rounding things out with vegetables is important.

• olive oil (cold-pressed)
• Cocoa Butter

• Nuts and Seeds

  • Fattier nuts like macadamia/brazil nuts and almonds [ 1 ].

• Many sauces

  • Read labels!

• Spices

  • Cumin

Meats ∞

The obvious meats are all good. Definitely aim for grass-fed / organic meats to avoid things like steroids, but also because those meats are much better for subtleties like omega fatty acids. People report that this expense is well worth it.

• Ground beef may have a selection with a ratio of fat, e.g. 85/15 or 80/20.
• Lamb is fatty
• Eggs (especially yolks)

• Lard, tallow

  • If you fry, you absolutely want to fry with these because they have a high smoke point. Other oils will smoke and oxidize at a lower temperature, greatly diminishing their value.

• Fatty fish

  • Tuna

• Bacon [ 2 ]

Dairy ∞

Prefer full-fat dairy items.

• Cheese [ 3 ]
• Butter, especially ghee [ 4 ]

• Mayonnaise [ 5 ]

  • And mayo alternatives that include dairy.
• Greek yogurt

• Heavy cream

  • (A lot of people use this for their coffee. Use an alternative sweetener if you need, like Stevia)

Vegetables ∞

• Above-ground vegetables, leaning toward dark and leafy/green items.

  • Broccoli
• Tomato do have carbs, so be careful about overusing tomato-based sauces which claim to have no sugar or carbs.

• Cauliflower

--

• https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/

Fruit ∞

Generally avoid.

• Avocados

  • Avocado Oil

Drinks ∞

• Water

  • With a squeeze of lemon or lime juice.
  • (Consider artificial flavoring)

• Black coffee

  • See https://www.ruled.me/ketoproof-coffee/

• Pure ceylon black tea

  • Like Dilmah tea

• (Consider broth)

Recipe notes ∞

• https://hip2keto.com/recipes/easy-keto-bagels/

Last updated 2023-08-17 at 12:56:24

Footnotes